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Do you toss and turn every night trying to sleep? You’re in the same boat with millions across the world.
Here’s why it’s vital to know how to fall asleep faster:
When we don’t fall asleep quicker, we end up stressed out, and worst of all we feel tired and moody the next morning. But the effects don't just end there, it gets even worse. Being tired and moody directly affects relationships, concentration skills, productivity, sexiness and your overall health and happiness. Last but not least, you'll have trouble again falling asleep the next night.
So, it is important to learn how to fall asleep faster, how to get better sleep, and how to wake up refreshed. We have experimented and found sleep hacks that will help you fall asleep super quick, sleep through the night, and wake up actually feeling awake.
Let’s get to it!
Did you know that falling asleep faster at night actually starts in the morning?
Let’s look at things you can do during the day to fall asleep faster in the evening.
Tip 1: Keep your body moving
When you wake up first thing in the morning, try moving your body. A few simple exercises such as push ups would help you start the day on a brisk note. Physical activity (preferably early in the day) also helps you fall asleep at night.
Tip 2: Get some fresh air and sunlight exposure:
Get some fresh air and exposure to sunlight early in the morning. Morning walks or reading newspapers or magazines while sipping hot chai outside is a perfect way to begin your day. Being outdoors in fresh air and ample sunlight throughout the day will help you fall asleep faster at night.
Tip 3: Cut coffee after 2 p.m:
Most of us love coffee. But it's always better to avoid it in the afternoon as caffeine has a tendency of keeping us awake at night. Caffeine also interferes with a good night’s sleep. So, shun coffee or other caffeinated drinks such as green tea and Red Bull approximately 8 hours before bedtime.
Tip 4: Wrap up dinner preferably 2 hours or more before bedtime:
Most people are used to eating before bedtime. They might sleep remarkably well too. However, for you it might turn out to be different. We suggest you try out different strategies when it comes to your last meal of the day. Try keto diet or eating in breaks to help you feel light when you sleep.
Tip 5: Don’t sleep hungry:
Going hungry to bed certainly does not help you fall asleep. If you’re really hungry have a teaspoon of raw honey or have a small protein shake. Say you’re fasting? Well then, the hunger will probably slow you down when falling asleep, but thanks to other strategies you’ll still be able to fall asleep faster than usual.
Tip 6: Dim the lights post sunset:
Sunset might occur be a bit early depending on where you’re living. But definitely try dimming your lights gradually for 2-3 hours before bedtime. Bright lights have the ability to interfere with your body’s melatonin release (your “sleep well hormone”).
Tip 7: Block blue lights with glasses and apps:
This is super important! This too has an impact on your body’s melatonin release. Bright evening lights will postpone your sleep. Use blue light blocking glasses and apps. Utilising these glasses every day (except when going out) will do you a huge favor. They need not be very stylish but it has to be very functional, which is to filter out blue light. Also try using apps that reduce blue light exposure.
Tip 8: Spend minimal screen time in evenings:
The most common hindrance to sleep is using your cell phone while lying on the bed. Screen time plays a vital role even if you’re using the mentioned apps that filter out blue light. Try minimizing phone and screen time before hitting the sack. However, If you must really watch TV before your bedtime, just make sure to wear the mentioned glasses.
These are daytime techniques that help you fall asleep faster at night.
Now, let’s look at some techniques for your bedtime routine. Give yourself at least 30 minutes of “me time” before hitting the bed. As the name suggests, it should become a routine, so these are things you do every night. Your body will get accustomed and will be fine-tuned to prepare for sleep once the routine starts. You need not be stressed out as you are not required to do each and every one of the following strategies. However, the more the better.
Tip 9: Have some tea with collagen:
This is plain awesome. First up, collagen is super healthy (it promotes your joint and bone strength). It’s also a great protein source, and it helps you sleep faster because of the presence of amino acid glycine. Try adding 10-20 grams of collagen in your good night tea (except when you’re fasting) for wonders.
Tip 10: Breathe fresh air (Keep your bedroom cool):
This depends on where you’re living…. If you live in a cool place, all you need to do is just open the windows and let some fresh air in. This cools down the room. A cooler bedroom will help you fall asleep faster and sleep better as temperature is known to directly impact sleep.
Tip 11: Relax physically:
You can do some stretching exercises, take a hot shower, or just simply inhale deeply for a minute. Yoga practices like Pranayama helps relax both body and mind by supplying blood enriched in oxygen to the brain.
Tip 12: Voice out your affirmations:
This is a fantastic way to create the right mindset to fall asleep fast. For example, If you tell yourself that you’re a person who always falls asleep faster, your subconscious mind will actually help you achieve it.
Tip 13: Maintain a night journal:
Writing down things helps you free your mind and reflect back on the day. You can write down whatever comes to your mind, for example, 3 things you’ve accomplished today, or 3 things you’re grateful for etc. You can also write down all the things that could have had an effect on your sleep (food, supplements, physical activity, problems, some situations you’re thinking about etc.). Try doing these simple hacks for better sleep quality.
Tip 14: Relax the mind:
Keeping a journal is a great idea. But you can do much more to relax your mind. You can read. Try reading biographies at night. This will calm you down and inspire you. We don’t recommend reading a book that makes you think too much. Alternatively you can try meditation, relaxation music, stretching, deep breathing, or heart rate variability training. Find out what works best for you. And whatever you do, don’t forget to turn off the lights or keep on wearing your blue light filtering glasses.
Tip 15: Use a sleep tracking device (on airplane mode):
Try tracking your sleep. Turn on your sleep tracking devices just before you actually want to sleep. Use apps to track your sleep and wake you up in light sleep phase. It works when your phone’s on airplane mode. These apps just require you to set an alarm. Also put your cell phone on airplane mode so that no messages come in, and you minimize the rays emanating from your phone.
Tip 16: Do black it out:
For the best sleep possible, shut the blinds and switch off all electronic devices. Sleep without interruptions in a pitch-black room. Even the tiny blinking lights from your electronic devices will disturb your sleep. This will have an immense effect on your sleep quality.
Tip 17: Bid “good night” to yourself and perfect your sleep position:
Be mindful of your sleep position (if you don’t know yet what’s your preferred sleep position, observe yourself before you fall asleep). We recommend you sleep on your side. This is a quick fix for snoring and improves your breathing rhythm. Say “good night” to yourself and fall asleep with a grin on your face.
Tip 18: Develop a regular sleep pattern:
Try going to bed at the same time every night. Also, practice waking up at the same time each morning. This is very crucial. Your body will adapt to those times and automatically start preparing itself to sleep or wake up at the right time. Basically, its setting your body clock and conditioning it to follow a regular pattern. If you are tired from going out on weekends, try not getting up way too late. This will help you keep your sleep pattern. And if you need additional sleep we suggest you take power naps spread out during the day.
Tip 19: Build the right mindset:
Know that you’ll fall asleep quickly. Just know it. Believe it. Try using affirmations. Affirming yourself will help you develop the right mindset. This takes time but it’s very important. Most people have the opposite mindset, they think something like “Ughhh, I can’t fall asleep” or “It always takes ages for me to sleep.” Avoid those negative thoughts.
Tip 20: Make your bed for sleep and sex:
Develop the habit of reading on bed just before actually going to bed. This works fine for most people but a reading chair might be the better solution. Avoid working in bed. This conditions you to think in bed – not what you want, right? Also avoid talking on the phone to your friends in bed. Neither text them nor play games like candy crush on bed. Sex, on the other hand, helps you fall asleep like magic.
Tip 21: Develop your own regular bedtime routine:
You can ask a hundred people who fall asleep quickly about their techniques. You probably would get a hundred different answers. Always remember that we're not machines and we all don’t function the same way. There are some general techniques that work for most people, such as dimmed lights and blue light filtering devices to help produce melatonin. But what works for some might not necessarily work for you. We recommend trying different methods. You’ll figure out what works best for you. Then do it every night. Your body will get accustomed to this routine and automatically shut down. This goes hand in hand with your regular sleep pattern. It’s very important.
Tip 22: Practice implementation intentions:
This makes sure you take your bedtime routine with intent. Implementation techniques are if/then statements. "If situation X arises, then I will do response Y."
“If the clock strikes 9.00 pm, then I’ll start my bedtime routine.”
"If the sun sets, then I put on my orange glasses.”
“If I feel more like watching TV instead of following my bedtime routine, then I either do the routine after watching TV or I decide not to waste my life watching TV and directly start my bedtime routine.”
Tip 23: Watch what you sleep on:
Finally, what you sleep on is the number 1 factor deciding how fast and how well you sleep. Sleeping on mattresses and pillows made of decades old outdated materials like coir, spring or cotton does not provide sufficient comfort and support in the long run. Instead try sleeping on a memory foam mattress and memory foam pillow that is crafted with international certifications like Certi-PUR(US) and OEKO-Tek. A premium mattress not only provide you exceptional comfort and support but is also health and environmental friendly. If you are suffering from back pain, try using special orthopedic mattress that offers optimal support to your spine. Some online brands like Wink & Nod offer these cutting edge innovative sleep products bringing you the latest in sleep tech. The mattresses come vacuum -sealed with freshness intact right to your doorstep. Since the products are shipped in small boxes, it reduces bulky transportation costs and also adds convenience for the customer. The products are shipped directly from the factory to your doorstep and hence there is no middle men or markups in every stage of the distribution cycle (like in offline showrooms). These are cost advantages that are passed on to the customer by online brands and hence online prices tend to be 25-50% less compared to purchasing offline.
Some online brands offer a 10 year warranty and 100 day free trial period to test if the mattress is the right fit for you. If you are not satisfied, you can return the mattress and get a full refund. This is a convenience that you do not get in showrooms where you can test the product for 10-15 mins which is too short to know how your body adapts to it. Also, these offline retailers don’t offer trial periods.
Alrighty! There are many things you can do in order to fall asleep faster. Now that you’ve read some of them, you’re one step closer to that perfect snooze.